Week ending 20 sep 2026
101.5 km with four quality sessions — 400s at 3:27, two 8-minute blocks at 3:42, 2 x 20 min, and 24 km of 6 km repeats at 3-hour marathon pace. Highest volume since the marathon build, and the week the two race commitments became visible side by side. Logged retrospectively on 2026-09-27.
- runs
- 6
- distance
- 101.5 km
- time
- 8h 15m
- elevation
- 689 m
| day | session | km | time | pace | hr | load |
|---|---|---|---|---|---|---|
| mon 14 sep | Weight training | 35:40 | ||||
36 minutes. No exercise detail recorded in the source. | ||||||
| tue 15 sep | 400 m repeats | 11.2 | 49:38 | 4:27 | 157 | 67 e |
2.5 km warm up, then a descending opening set of 400s (100 / 99 / 92 / 87 s), then roughly ten 400s at 83 to 84 s — 3:27.5 to 3:30 per km — off 45 s / 100 m floats. Rep heart rate 168 to 173, max 181. Whole run max 184. | ||||||
| wed 16 sep | Herdsman++ easy long | 24.4 | 2:02:15 | 5:00 | 149 | 148 e |
24.4 km at 4:52/km, 199 m. No structure, genuinely easy. The only real recovery running of the week. | ||||||
| thu 17 sep | 2 x (4 min + 8 min) | 13.0 | 54:29 | 4:12 | 162 | 78 e |
3 km warm up, 4 x 30 s on/off at about 3:15/km, then 4 min (3:40.5/km, HR 170.7), 1 min float, 8 min (3:41.9/km, HR 175.8, max 184), 2 min float, 4 min (3:38.7/km, HR 172.4), 1 min float, 8 min (3:42.5/km, HR 178.4, max 185), then 8 more 30 s strides. Longest unbroken block at goal-ish pace all fortnight: 2.16 km. | ||||||
| fri 18 sep | 2 x 20 min | 21.5 | 1:36:59 | 4:31 | 164 | 142 e |
First block 4776 m in 20:00 moving at 4:11.2/km (HR 171.6, max 182); 5 min float; second block 4504 m in 18:03 at 4:00.6/km (HR 169.9, max 181). Then 8.2 km home at 4:46/km. 197 m of Cottesloe elevation. Second block faster than the first. | ||||||
| sun 20 sep | 4 x 6 km off 1 km float | 31.5 | 2:16:16 | 4:20 | 156 | 180 e |
4 km warm up, then 6 km blocks at 4:15.5 / 4:10.7 / 4:09.5 / 4:09.7 per km off 1 km floats at 4:38 to 4:50. Block heart rate 157.3 / 159.2 / 161.2 / 162.1, whole-run max only 173. 31.5 km total. Run at 3-hour marathon rhythm while pacing another runner, so the work pace was a commitment rather than a free choice. | ||||||
good
- Sunday's 4 x 6 km off 1 km floats ran 4:15.5 / 4:10.7 / 4:09.5 / 4:09.7 per km at heart rate 157 / 159 / 161 / 162, whole-run max only 173. Twenty-four kilometres of work getting faster while costing almost nothing cardiovascularly. That is the strongest aerobic datum in the file since the marathon.
- Tuesday's 400s came in at 84 to 87 seconds once the opening set was through — 3:27 to 3:30 per km — off 45-second floats, heart rate 168 to 173 and holding steady rep to rep rather than climbing away.
- Thursday evening carried the most 10 km-specific session of the block: 2 x (4 min + 8 min) at 3:38 to 3:42 per km off short floats, heart rate 170 rising to 178.4 on the final 8-minute block, max 185. Bracketed by eight 30-second strides at roughly 3:15 to 3:20 per km.
- Friday's 2 x 20 min ran 4:11 then 4:00.6 per km over 197 m of Cottesloe elevation. Second block faster than the first on tired legs.
note
- Two race commitments now shape the training at once: a 3-hour marathon pacing job in Perth on 11 October, and the 10 km relay leg on 8 November. The long runs at 4:09 to 4:16 per km are pacing-specific; the midweek work at 3:27 to 3:42 is 10 km-specific. Both streams are present and neither is diluting the other so far.
- 101.5 km is the highest week since the marathon build and the third week after a marathon. The progression reads 43.7, 84.5, 101.5. Symptom-free throughout.
- Sunday's pace was partly set by pacing someone else to 3-hour rhythm, so the work-block paces are a commitment rather than a free choice of effort.
- Four quality days inside six, with a 24.4 km easy run at 4:52/km on the Wednesday as the only true recovery running in the week.
- Strength continued, 36 minutes on the Monday with no run that day. No exercise detail is recorded in the source.
watch
- Nothing continuous beyond 8 minutes at 10 km pace. The longest unbroken block at or under 3:42/km all week was 2.16 km. Volume at goal pace is abundant; continuity at goal pace still is not.
- The 4 x 6 km at 4:10 costing only 161 heart rate and the 400s at 3:27 costing 170 sit oddly together — an aerobic base well ahead of what the top-end speed currently converts into.
- This week was reconstructed seven days late. Session detail is complete from the stored files, but no contemporaneous notes exist.